This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
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Rating:
 Unrated
Created By:
chaschas003 on May 09, 2010
Comments:
Workout Category:
Toning
Experience Level:
Advanced
Target Gender:
Women
Body Parts:
Chest, Thighs, Back, Shoulders, Biceps, Triceps, Calves, Abs

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Bench Press20 lbs.1060
20 lbs.1060
Thighs
Dumbbell Squats15 lbs.1060
15 lbs.1060
Back
Wide-Grip Behind-The-Neck Pulldowns40 lbs.1060
40 lbs.1060
Thighs
Stiff-Legged Dumbbell Deadlifts10 lbs.1060
10 lbs.1060
Shoulders
Lateral Dumbbell Raises5 lbs.1060
5 lbs.1060
Front Dumbbell Raises5 lbs.1060
5 lbs.1060
Biceps
Standing Alternate Dumbbell Curls10 lbs.1060
10 lbs.106
Thighs
Dumbbell Lunges12 lbs.1060
12 lbs.1060
Triceps
One-Arm Dumbbell Kickbacks8 lbs.1060
8 lbs.1060
Calves
Seated Calf Raises35 lbs.1060
35 lbs.1060
35 lbs.1060
Chest
Parallel-Bar Dips-1260
Abs
Reverse Crunches-2530
-2530
Crunches-2530
-2530
Side Crunches-2530
-2530
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Dumbbell Press15 lbs.1060
15 lbs.1060
Thighs
Dumbbell Lunges12 lbs.1060
12 lbs.1060
Shoulders
Machine Shoulder Press40 lbs.1060
40 lbs.1060
Back
One-Arm Dumbbell Bent-Over Rows15 lbs.1060
15 lbs.1060
Thighs
Dumbbell Squats15 lbs.1060
15 lbs.1060
Biceps
Machine Preacher Curls25 lbs.1060
25 lbs.1060
Calves
Seated Calf Raises35 lbs.1060
35 lbs.max60
35 lbs.1060

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